Fruit Gummies

 

     Are you looking for some fun in the kitchen!?  And, if you like the idea of yum, combined with protein, sugar free, and minimal fat, then keep on reading!  This is even something you can get your kids involved in, and enjoy a together project!  Macros are based on a 6oz container of Raspberries, but feel free to use any berries you desire.  For the total calories, it is 135 calories, 17g carbs, 8g fiber, 9g net carbs, 19.5g protein, and .8g fat.  Pick your fave Berry and head on to the kitchen💜

Ingredients for one batch~

6oz Raspberries (sub with favorite cup of Berries)

3/4 cup warm Water

2 Tablespoons Premium Gelatin (I used Further Foods)

     Add Berries and warm Water to blender or Magic Bullet, then stir in Gelatin til fully incorporated and dissolved.  Scoop into silpat molds, let set in refrigerator for 4 hours, then use as desired.  Enjoy 😉 

Egg White Protein Noodles

     It’s good to have friends, especially friends that know things.  Such is the case with my friend Sally, @sallyjohnsonrd, she turned me on to her latest find from Marie Emmerich, @marieemmerich.  If you are up to a fun experiment in the kitchen, then keep reading.  If low carb, high protein is yo thang, then noodles will be a dream come true…and again, didn’t I mention fun.  The entire recipe is only 180 calories, 2.3g carbs, zero fiber, 2.3g net carbs, 41.6g protein and .4g fat.  You decide if this is one serving or two.  It will be the only hard choice you have to make…that’s not true, to top or not to top will be the next head scratcher!😊

Ingredients for one or two servings~

6 large Egg Whites

2 1/4 Tablespoons Further Food Gelatin

Dash Salt, as desired

     Add all ingredients to Magic Bullet or Blender til fully incorporated.  Line a cookie sheet with parchment paper and spray with cooking spray, then pour the Egg mixture on parchment paper and spread out evenly in a thin layer, bake at 300 for 10 minutes.  Remove and cool completely, then roll up tightly in a jelly roll, and slice thinly.  Top as desired.  Enjoy 😉 

Teriyaki Tuna Bowl

 

     I was so giddy to have lunch today that I actually had my Teriyaki Tuna Bowl for breakfast…can’t help it, couldn’t wait…no shame.  And, get a load of these macros at 443 calories, 58.2g carbs, 7.1g fiber, 51.1g net carbs, 23.9g protein and 13.1g fat.  I felt good about every single bite, and can’t wait to make it again.  Who knows, next time I might even be able to wait til noon.🤷🏼‍♀️

Ingredients for one serving~

1/4 cup Rice ( I don’t use instant)

1 cup Water

2.5oz Tuna packet packed in water, drained

1 Tablespoon Teriyaki Balsamic Vinegar from California Balsamic, SOS free, sub with favorite 

Small diced ripe Avocado

1/2 Cucumber, diced

1/2 Bell Pepper, diced

     Add Water to saucepan, bring to boil, stir in Rice, add lid, reduce to simmer for 15 min, remove from heat and set aside for 5 min, drain any excess water.  Meanwhile, drain Tuna and stir with Balsamic, add to bowl, along with Rice, Avocado, Cucumber and Bell Pepper.  Season as desired.  Enjoy 😉 

Italian Brussels Salad

 

     If you want to feed a crowd, or just have lunch all week, I have a yummy answer to your needs.  Each of these seven two cup servings are only 319 calories, 31g carbs, 6g fiber, 25g net carbs, 31g protein, and 8g fat.  My Italian Brussels Salad hits all the high notes, and did you catch those protein levels!!!  My big trick with calorie dense ingredients is to break those up into the smallest portions, then it goes further and you get a taste in every bite.  #winning💪🏻

Ingredients for 14 cups, or seven 2 cup servings~

1.5 pounds diced Chicken Breast

1/2 cup + 2 Tablespoons 7 Herb Balsamic Vinegar (found at California Balsamic, SOS free, sub with your favorite homemade Italian Dressing)

1.5 pounds cleaned and halved Brussels Sprouts

1/2 pound (about a cup) Baby Carrots

1 drained can Chickpeas

1/2 cup shaved or grated Parmesan

1/2 diced Yellow Bell Peppers

1/2 cup sliced Cherry Tomatoes 

1/4 cup sliced Kalamata Olives, sub with Black Olives

1/4 cup diced Purple Onion

     Add Chicken and 2 Tablespoons Balsamic to skillet til cooked thru, drain juice, set aside.  Meanwhile, add Brussels and Carrots to food processor til finely sliced or shaved.  As a bonus, you can add the Brussels and Carrots at the same time.  Feel free to chop by hand if necessary.  Add to big mixing bowl, along with Chicken and remaining ingredients.  Toss to incorporate.  Enjoy 😉 

Chinese Beef and Rice

     Wanting something simple yet delicious with high pitched flavor!? …me too.  I came up with my Chinese Beef and Rice, and it ended up making such a big batch that I divided it up into lunches for the following week!  Lucky me!  Each of the 8 cup and a fourth servings are only 363 calories, 48.8g carbs, 1.2g fiber, 47.6g net carbs, 28g protein and 6g fat.  What a nice punch of protein to satisfy any meal!  😊

Ingredients for 8 cup and a fourth servings~

1 chopped Onion

1 bunch chopped Celery

1 Tablespoon chopped Garlic

2 pounds ground 96% lean ground Beef

2 cups white Rice

3.5-4 cups Water

2 Tablespoons ground Ginger (adjust according to taste)

1/2 cup Organic Simple Truth Coconut Aminos 

     In large pot or skillet, add Onion, Celery, Garlic and crumbled ground Beef to skillet on low and let it cook slowly til Beef is browned and vegetables are softened, don’t rush this.  Meanwhile, add Rice and Water to saucepan, bring to boil, add lid and reduce to simmer for the next 15 minutes, remove from heat for 5 minutes to let sit.  After Beef is done, drain any liquid, and stir in Ginger, cooked Rice and Coconut Aminos.  I divided mine into 8 servings of a cup and a fourth each.  Enjoy 😉 

Simple Korean Beef

 

  

     Luckily I am surrounded by good cooks who are always coming up with great ideas.  And, I am all about simple.  So when my daughter shared her new find that everyone loved, I had to give it a try with my own healthy twists.  And guess what, the grandkids still gobbled up the healthy version just as well.  So when you are in a hurry and wanting to please, give this one a try and see if you are everyone’s favorite cook in the kitchen.  PS. If I had to do it again, I would add a bunch of chopped celery, but you do you boo.😊

Ingredient for 6-8 servings~

2 pounds 96% lean ground Beef

1 chopped Onion

1 Tablespoon chopped Garlic

1 Tablespoons Ginger (adjust to taste and feel free to use fresh if preferred)

1/3 cup Simple Truth Organic Coconut Aminos

Salt, as desired, optional

Rice or Coconut Rice, cooked and desired amount

     Add Ground Beef, Onion and Garlic to skillet til browned and crumbly, drain excess fat, stir in Ginger, Coconut Aminos, Salt and Rice as desired.  Ready to serve.  Enjoy ☺️ 

Strawberry Banana Oatmeal Cake

                                                         

     Do you love a good sugar free cake?  Who doesn’t!?  Actually who would even know with this one because it tastes so sweet on its own.  And all the while, feeling proud of yourself for making wise choices.  Check out these macros, each of the 12 pieces are only 176 calories, 22.8g carbs, 3.8g fiber, 19g net carbs, 7g protein and 5g fat.  This is the perfect pre/post workout fair, breakfast or dessert!  You choose which one, or even choose them all!😉

Ingredients for 12 servings~

6 extra large Eggs

3 extra long very ripe Bananas 

1 teaspoon Baking Powder

Dash Cinnamon

Dash Vanilla

3 cups Oats

1 pound diced Apples (I prefer Cosmic Crisp, Fuji, Envy, or Honeycrisp)

1 pint diced Strawberries 

2 Tablespoons chopped Pecans

     Add Eggs and Bananas to bowl and blend with a Mixer til well incorporated, add in Baking Powder, Cinnamon and Vanilla, then finish with blending in Oats.  Stir in Apples and Strawberries, pour into 9X13 parchment lined cake pan, top with Pecans, bake at 350 for 35 minutes.  Enjoy 😊